Join us between 4:30 and 7:30 for Open Gym. You can do any workout you’d like including making up a workout from last week:
- 18.3 – AMRAP in 14 minutes of: 100 DU, 20 OHS, 100 DU, 12 ring MU, 100 DU, 20 DB snatch, 100 DU, 12 bar MU
- Sumo Deadlift 2-2-2-2-2 then 5×5 single leg deads
- Complete 3 cycles of 4 minutes on, 2 minutes off: 6 KB swings (70/53#), 6 push presses (155/105#), 6 burpees
- Complete 50-40-30-20-10 reps for time of wall balls and 5-4-3-2-1 rope climbs
- Complete 3 rounds each for time of: 45/30cal row, 15 hang power cleans (135/95#), 15 toes to bar
- Thruster 1-1-1-1-1 then 3×20 floor presses (50% 1RM bench)
Endurance Note: Kehl is coaching CrossFit Endurance at 6:00am. Check under comments for the workout! If you can’t attend in the morning, many athletes complete the workout during Open Gym (around 5:00pm).
Open Notes: Thursday at 8:00pm is the live announcement of Open 18.4! Watch it on the Games site or come to ICA to watch it live in the back room!
St Paddy’s Notes: Thursday is the last day to sign up for this weekend’s festivities! Pizza Helen (Saturday 4pm) and the breakfast social (Sunday 10am). We need an accurate headcount so we know how much food to buy! If you missed the original post, click HERE for details.
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The Kehls are sadly OUT for Pizza Helen. We will be at the in-laws.
CFE @ 6:00AM
20min Ascending Ladder
*5 Burpees Every Minute
+1 – 10yd Walking Lunges
+2 – 10yd Shuttle Runs
———————————————-
WOD Notes:
1 x 10yd Walking Lunges
2 x 10yd Shuttle Runs
2 x 10yd Walking Lunges
4 x 10yd Shuttle Runs
3 x 10yd Walking Lunges
6 x 10yd Shuttle Runs
Continue ascending by 1s and 2s until the 20min is up. Do 5 burpees at the start of every minute.
CFE
Ash 🙂
Caine 7/14rd + 4×10 Lunges
Jenn 🙂
Any 18.4 guesses? I’m thinking we’ll see wall balls, HSPU, and snatches. Possibly in a format like 16.2, with increasing weight snatches.
18.5 – Thrusters and C2B… maybe a repeat of 12.5 or 13.5?
Any other guesses??